Protein + Soluble Fiber Pancakes

Protein + Soluble Fiber Pancakes

Ingredients:

1 Tbsp organic psyllium husk

1 scoop clean protein powder (I use Naked Nutrition or Equip Prime Protein)

1 pasture-raised egg

1/4 - 1/3 cup filtered water

Directions:

Mix all ingredients in a medium bowl

Warm a pan over low-medium heat and add some grass-fed butter to coat the pan

Pour 1/4 cup of batter into the frying pan for each pancake (I use circular silicon molds to make perfectly round pancakes)

Let cook 4-5 minutes on the first side, until the top looks fairly dry with little bubbles in it

Flip and cook on the second side for 2 minutes

Repeat with remaining batter, adding a little more grass-fed butter to your pan as needed

Top with your favourite toppings such as warmed berries

Gut-Friendly Slow Cooker Oats

Gut-Friendly Slow Cooker Oats

Ingredients:

1/2 cup sprouted gluten-free and glyphosate-free steel-cut oats or sprouted hulless oats

1/2 cup coconut milk + 1/2 cup filtered water

1 Tbsp pasture-raised gelatin

1 scoop clean protein powder (I use Naked Nutrition or Equip Prime Protein)

1/2 tsp vanilla

1 Tbsp pure maple syrup

1/2 tsp ceylon cinnamon

pinch of Redmond real salt

Directions:

Combine all ingredients, except protein powder, in a slow cooker on low for 8 hours (overnight), or in a small sauce pan and heat on low-medium heat until soft, around 15-20 minutes

Stir in protein powder

Add any toppings you like such as berries, bee pollen, hemp seeds, yogurt, etc.

Serve and enjoy

Creamy Amaranth Protein Porridge

Creamy Amaranth Protein Porridge

Ingredients:

1 cup sprouted amaranth

1 cup filtered water

1 cup homemade nut mylk (homemade is best to avoid synthetic additives) or pasture-raised raw milk

1 tsp ceylon cinnamon

1 Tbsp pure maple syrup

pinch of sea salt

1 scoop clean protein powder (I use Naked Nutrition or Equip Prime Protein)

1 scoop collagen powder

Favourite toppings such as fresh fruit, yogurt, coconut flakes, nuts, seeds, or nut butter

Directions:

Bring a pot with water, nut mylk, cinnamon, and amaranth to a boil

When it starts to boil, reduce to minimum heat and cover with a lid

Let cook for about 25 minutes until the amaranth is cooked

Season with a pinch of salt

Stir in protein powder and collagen powder

Serve in a bowl drizzled with maple syrup and garnished with favourite toppings

Add a splash of nut mylk if desired

Broccoli Sausage Bites

Broccoli Sausage Bites

Ingredients:

2 cups broccoli

1 lb pasture-raised ground meat of choice

2 pasture-raised eggs

3 tablespoons cassava flour or arrowroot flour

1 teaspoon garlic powder

1 teaspoon ground mustard

1/2 teaspoon black pepper

1/2 teaspoon thyme

Directions:

Preheat oven to 375 degrees

Steam broccoli, squeeze out the liquid, then grind it in a food processor until it’s in really small pieces/riced

Put broccoli in a bowl, add the rest of the ingredients, and mix together.

Form into small patties and put them on a parchment paper lined baking sheet

Bake for about 15 minutes. Flip each of them over, then bake for about 10 more minutes or until crispy on each side

Maple Spiced Breakfast Patties

Maple Spiced Breakfast Patties

Ingredients:

1 lb pasture-raised ground meat of choice

1 tsp ceylon cinnamon

1/2 tsp onion powder

1/2 tsp garlic powder

1/2 tsp sage

1/2 tsp turmeric

1/2 tsp sea salt

1/4 tsp oregano

1 Tbsp pure maple syrup

Red palm fruit oil, for greasing pan

Directions:

In a medium bowl, mix together all the ingredients for the breakfast sausage and form into 6 patties about 3 inches in diameter

Heat red palm fruit oil in a large frying pan over medium heat

Place patties in the pan, and use either the bottom of another pan or pan press to press down the patties and keep them from puffing up while they cook. Cook for 4-5 minutes per side, until golden and cooked through. Once cooked, set aside in the oven to keep warm

Turmeric Turkey Breakfast Muffins

Turmeric Turkey Breakfast Muffins

Ingredients:

1 pound pasture-raised ground turkey

1 celery stalk, finely chopped

1/2 medium red onion, finely chopped

2 Tbsp flaxseed, freshly ground or sprouted flax powder

1 tsp ground turmeric

1/2 Tbsp garlic powder

1/2 tsp freshly ground black pepper

1/2 tsp sea salt

1/2 tsp dried oregano

Directions:

Preheat the oven to 375 degrees F

Line a standard muffin tin with cupcake liners

In a large bowl, combine the turkey, celery, onion, flaxseed, turmeric, garlic powder, pepper, salt, and oregano. Use your hands or a utensil to mix until evenly distributed

Fill each cup of the muffin tin roughly 3/4 full with the mixture

Transfer the muffin tin to the oven, and bake until lightly browned, for 20 to 25 minutes

Remove from the oven and enjoy

Berry Breakfast Bites

Berry Breakfast Bites

Ingredients:

2 lbs pasture-raised ground meat, (turkey, beef, bison, boar, lamb etc)

1 large potato, or sweet potato, peeled

1.5 cups leafy greens, (kale, chard, etc) de-stemmed and finely chopped

2/3 cup blueberries, (fresh or thawed from frozen)

1.5 tsp Redmond real salt or Celtic sea salt

1.5 tsp fresh thyme, chopped (or 3/4 tsp dried)

1.5 tsp fresh sage, chopped (or 3/4 tsp dried)

Directions:

Preheat oven to 400F and line a rimmed baking sheet with a silicon liner or parchment paper

Grate the potato until you have enough to equal 1.5 cups, then add to a large bowl

Add ground meat, greens, blueberries, maple syrup, salt, thyme, and sage to the bowl with the grated potato

Work the mixture with your hands until fully combined

Shape the mixture into 1-2 inch balls and place on the rimmed baking sheet

Bake at 375F for 25 minutes or until the meatballs are browned

Let cool and enjoy

Green Waffles

Green Waffles

Ingredients:

2 pasture-raised eggs

1/2 cup leafy greens, (spinach, chard, kale, etc)

1 cup full-fat coconut milk

2 tbsp virgin coconut oil, melted, plus more for the waffle maker

1 tbsp pure maple syrup

1/2 tsp vanilla

1 cup sprouted oat flour (I grind either sprouted gluten-free and glyphosate-free steel-cut oats or sprouted hulless oats in my blender)

1 scoop collagen powder

1 tbsp matcha powder

1 tsp baking powder

Redmond real salt or Celtic sea salt, to taste

Directions:

Warm a waffle maker over medium-high heat

In a high-powered blender or food processor, blend the eggs, greens, coconut milk, coconut oil, pure maple syrup, and vanilla together

In a large bowl, combine the sprouted oat flour, collagen, matcha, baking powder, and salt

Add the wet ingredients to the dry ingredients and mix well

Grease the warmed waffle maker with coconut oil

Pour about 1/4 cup of the batter for each waffle into the waffle maker

Cook for 4 minutes, until the centre is cooked through

Place cooked waffles on a plate and keep warm in the oven

Repeat with the remaining batter

Serve immediately with favourite toppings

Root Veggie Hash

Root Veggie Hash

Ingredients:

6 slices pasture-raised nitrate-free bacon

2 medium carrots, peeled and chopped into small pieces

1 large parsnip, peeled and chopped into small pieces

1/4 tsp sea salt

sea salt and pepper, to taste

2 cups cooked turkey, ground or shredded

1/2 cup sprouted pinto beans, cooked

4 pasture-raised eggs

2 green onions, thinly sliced

Directions:

Preheat oven to 400F

Heat a 9-10 inch ovenproof skillet on stovetop over medium heat

Cut bacon into 1/2-1 inch pieces and add to the skillet

When the bacon has cooked about halfway and some fat has been rendered, add chopped carrots and parsnip to the pan. Stir to coat. Add the salt and mix to blend flavours

Let the bacon, parsnips, and carrots cook together until the veggies are soft and the bacon is crisp

Turn the heat down to low. Add the cooked turkey and cooked pinto beans to the mixture and stir to combine. Remove mixture from heat

One at a time, carefully crack each of the 4 eggs into the pan in a different spot. You can make little grooves in the mixture to help avoid the yolk from breaking. Sprinkle the eggs with salt and pepper

Once all the eggs are added, put the skillet in the oven and bake for about 15 minutes or until the eggs are cooked to your preference

Remove from the oven and let sit for 5 minutes before serving

Sprinkle with green onions and enjoy

Loaded Breakfast Casserole

Loaded Breakfast Casserole

Ingredients:

2 large potatoes, peeled and shredded

1 Tbsp red palm fruit oil

Redmond real salt or Celtic sea salt, for potatoes

8 slices pasture-raised nitrate-free bacon, or pasture-raised sausages

2 Tbsp reserved bacon fat, or reserved sausage fat

1 small yellow onion, chopped

3 garlic cloves, minced

1.5 cups mushrooms, chopped

1 cup leafy greens of choice, (spinach, kale, chard, collards, etc)

Redmond real salt or Celtic sea salt, to taste

10 large pasture-raised eggs

1/3 cup coconut milk

3 Tbsp unfortified nutritional yeast

1/2 tsp sea salt

1/4 tsp black pepper

1 tsp garlic powder

1 tsp onion powder

Directions:

Make the crust:

Preheat oven to 400F

Squeeze excess water out of the shredded potatoes and place them in a bowl. Toss with the oil and sprinkle with salt and pepper

Transfer to the bottom of a 9 x 13 casserole dish, pressing down firmly

Bake for 25 mins or until crisp and browned

Make the Casserole:

Meanwhile, heat a large skillet over medium heat to cook the bacon or sausage. Cook until crisp, then set aside on paper towels

Reserve 2 Tbsp bacon or sausage fat in the skillet

Add the onions and cook until translucent

Add the mushrooms and garlic and sauté until soft, about 2-3 mins

Add the leafy greens to wilt, then sprinkle with salt and pepper to taste

Remove from heat

Crumble the bacon or slice the sausage and add to the veggie mixture

In a large bowl, whisk together the eggs, coconut milk, nutritional yeast, salt, pepper, garlic and onion powder until smooth

Top the baked crust with the veggie/meat mixture, then pour the egg mixture over it evenly

Bake for 20-25 mins or until the center is set and the casserole puffs up. Do not bake so long that the top turns brown - it should be yellow with light brown around the edges

Cut casserole into 8-10 squares or as desired and serve right away, or refrigerate to reheat later on

Turmeric Maple Breakfast Patties

Turmeric Maple Breakfast Patties

Ingredients:

1 tsp red palm fruit oil

1 lb pasture-raised ground meat

2 Tbsp pure maple syrup

1/2 tsp Redmond real salt or Celtic sea salt

1 tsp garlic powder

1 tsp onion powder

1/4 tsp turmeric powder

Directions:

Heat red palm fruit oil in a large skillet over medium heat

Mix the rest of the ingredients in a large bowl

Form into patties

Add patties to the pan once it’s hot

Cook for roughly 7 minutes on each side, flattening with a spatula as you flip

Continue flipping every few minutes until patties are slightly browned

Serve and enjoy

Protein Chia Pudding

Protein Chia Pudding

Ingredients:

2 cups homemade nut mylk (homemade is best to avoid synthetic additives) or pasture-raised raw milk

1/2 cup chia seeds - add more chia seeds for a thicker pudding and less for a thinner pudding

1 scoop clean protein powder (I use Naked Nutrition or Equip Prime Protein)

1 scoop collagen powder

1/2 tsp ceylon cinnamon

1-2 Tbsp raw honey or pure maple syrup, to taste

Directions:

Stir the milk, chia seeds, and sweetener together in a large bowl

Let sit for 5-10 minutes and then stir again to prevent clumping

Cover and chill in the fridge for at least 3 hours or overnight. It helps to stir the mixture every so often

Stir in the rest of the ingredients before serving

Portion into a bowl and add your favourite toppings: fresh fruit, cinnamon, nuts, seeds, or coconut flakes

Keep leftovers in an airtight container in the fridge for 3 to 5 days.

Brussels Sprouts and Spinach Frittata

Brussels Sprouts and Spinach Frittata

Ingredients:

8 pasture-raised eggs

2 cups brussels sprouts, cut in fourths

5 cups fresh spinach

3 Tbsp coconut oil

2 tsp UP standard extra-virgin olive oil or truffle oil

2 garlic cloves, minced

1 tsp garlic powder

1/2 tsp paprika

Redmond real salt or Celtic sea salt, to taste

1 avocado to garnish

Chopped parsley to garnish

Directions:

Preheat oven to 375 degrees

Place a large skillet over medium heat and add 3 Tbsp of coconut oil. Once pan is hot, add minced garlic, brussels sprouts and a bit of salt and pepper. Let cook until browned on one side, then use a spatula or flip of the wrist to move the sprouts around.

After about 5-6 minutes, add the spinach, cover to help steam and cook for about 3 more minutes until spinach is cooked down and soft.

While spinach is finishing cooking, whisk your eggs in a large bowl, then add the truffle oil, garlic powder, paprika, and salt about pepper, along with the cooked spinach and brussels sprouts. Mix well.

Pour into a cast iron skillet.

Place in oven and cook for 15-18 minutes depending on the size of the skillet. You’ll know when the frittata is done cooking when you press on the middle and it pushes back a bit.

Top frittata with a dribble more of truffle oil, avocado, and parsley.